Calcium and Vitamin D – A Healthy combination

Concerned about vitamin D? Maybe you should be. Mary sent following questions that you need to know about:

” My Dr called me today regarding the physical I just had. My vitamin D level is deficient around 24, and he said ideal, it should be 30 and above. How much Vitamin D should I be taking a day? I am taking Calcium pills as well as a multivitamin for women.”
Mary, 45 – Client of Stefan Aschan Fitness

Calcium and vitamin D work together and their proper intake should be a concern for many. There are simple rules that you can follow. But first…

Let’s talk studies

A broad, on-going study, known as the “Women’s Health Initiative,” published a finding that suggested that women after menopause might experience less weight gain by supplementing with calcium and vitamin D. Those findings were published in the week of May 14th 2007 in the Archives of Internal Medicine.

Other studies have also shown the benefit of increased calcium intake in weight loss. In studies it was proven that when calcium stored in fat cells, it has an effect on how the body breaks down and stores fat.

So far, many studies have been conducted with supplements, milk and dairy products. We know that we can buy supplements in the store and just take them and buy milk and drink it.

But 70% of blacks and 6 percent of Caucasians are lactose intolerant. In short, they get sick when drinking milk. What are those individuals are going to do? What about those who avoid drinking milk because of their diet philosophy?

Here are some non-dairy foods that have good amounts of calcium:

Broccoli, Cauliflower, Peas, Beans, Green Leafy Vegetables [spinach, chard, beet greens aren’t so good as they contain oxalic acid, which decreases calcium absorption; see chart below) Almonds, Brazil nuts, Hazelnuts, Sunflower seeds, Sesame seeds, Grapefruit.

Another factor that we should consider is what increases or decreases the absorption of calcium. Elson M. Haas, M.D. sums it up very nicely up in his book Staying Healthy with Nutrition.

Factors Affecting Calcium Absorption

Increased by:

• Body needs – growth, pregnancy, lactation
• Vitamin D
• Milk Lactose
• Acid environment – Hydrochloric acid, citric acid, ascorbic acid (vitamin C)
• Protein intake and amino acids such as lysine and glycine
• Fat intake
• Exercise
• Phosphorus balance

Decreased by:

• Vitamin D deficiency
• Gastrointestinal problems
• Hypochlorhydria (low stomach acid)
• Stress
• Lack of exercise
• High fat intake
• High protein intake
• Oxalic acid foods
• Phytric acid foods
• High phosphorus intake

Perhaps your doctor has called with the news that you have a vitamin D deficiency. What are your options? Here are your facts first.

• Vitamin D is a fat-soluble vitamin
• It is converted in the liver and kidney to 25-hydroxycholecalciferol and 1,25-dihydroxylcholecaldiferol
• It is known as the “sunshine” vitamin because it is manufactured in the human skin when it exposed to sunlight
• Mineral oil binds vitamin D in the gut and reduces its absorption
• It helps regulate calcium metabolism

Supplementing can help to correct a vitamin D deficiency. The daily recommended dose is 400IU or roughly 10 mcp per day. Dr. Elson Haas, M.D., recommends that for best results, take calcium and phosphorus with vitamin D. Please always check in with your health care provider if you take any supplements.

Natural sources can be another way to increase vitamin D levels. Vitamin D is naturally found in: animal foods, fish liver oil, cod liver oil, egg yolks, butter, liver, oily fish such as mackerel, salmon, sardines and herring. Unfortunately, vitamin D is fairly low in dark leafy greens.

When you are diagnosed with Vitamin D deficiency, please check in with your calcium and phosphorus levels, too. In addition, have a bone density test done. Why? Your blood needs to stay in homeostasis. When a blood deficiency is created, your body takes what it needs from surrounding tissues. For example, if your blood is low in calcium, your body will take the missing quantity from the bones to maintain homeostasis for optimum function. Hence, a blood calcium level can be normal although there is a deficiency in your bones present known as brittle bones – osteoporosis.

Helps?

Stay focused.

Stefan

Your Weight Loss Coach

P.S.: Exiting! We are coming closer to the book release date of my book “Alpine Weight Loss Secrets”.

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